8 week plan
TRANSCRIPT
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8/14/2019 8 week plan
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Workout at a GlanceYour Goal: Walk 5 days a week, burning400 calories each session, as they did in the study.
>3 days a week: Do a high-intensity Speed Walk.
>2 days a week: Do a lower-intensity Basic Walk.
>Do the Sculpting Moves on any 3 nonconsecutive
days of the week, working up to 2 sets by week 4.
Get Started:To determine how long you need to
walk to melt 400 calories, nd your weight and walkingspeeds on the chart below. The point at which they
meet is your workout length. Note: The faster you walk
or the heavier you are, the shorter your sessions will be,
because youll burn calories slightly faster.
S W3 timeS per Week For this routine, you want to
push yourself. Try to go at a pace at which you
are breathing heavily, but you can speak a couple
of words at a time. (Back off if you cant.) Able to
discuss dinner plans in detail? Go faster. Remem-
ber, everyones idea of hard is differentfor a
beginner, 3 mphmay be plenty, while someone
who is very t may need to push it to 4.5 mph or
more to get results.To help you get up to speed, take short breaks
by slowing to a moderate pace. As you progress,
do this recovery less frequently until youre able
to keep up the pace for the full hour or more.
The Sculpting MovesThe WalksThe 8-Week Plan
To estimate your speed, time how quickly you can cover
a mile* at both a Speed Walk pace (you can say a few
words at a time but are mostly breathless) and a Basic
Walk pace (you can talk but are slightly breathless).
Based on your times, heres how fast youre walking:
20 s = 3 mph
17 s = 3.5 mph15 s = 4mph
13.5 s = 4.5mph
Retest about every 2 weeks because youll be able to
walk faster as your tness level improves.
* To calculate a mile, walk on a track (usually 4 laps) or
treadmill; or use a pedometer (about 2,000 steps equals
a mile), your car, orprevention.com/mywalkingmaps.
(5 timeSper Week)
(3 tiper
Bsc W2 timeS per Week Walk at a moderate (some-
what challenging) pace. You could easily discuss
the latest episode of The Biggest Loserbut need
to pause between phrases to catch your breath.
Because youll be going slower, youll have to walk
a little longer than you do in the Speed Workout
in order to burn 400 calories. (See the speed
chart at left to determine how long you need.)
Cant spare that much time all at once? You can
divide your workouts into smaller chunks, such as
three 20- to 30-minute sessions, and still get the
same results, says University of Virginia researcher
Arthur Weltman, PhD.
For all walks, go at an easy pace for 3 to 5 minutes
to warm up and cool down.
Take a 1-minute break (i.e., a moderate pace):
W 1: Every 5 minutes
W 2: Every 10 minutes
W 3: Every 15 minutes
W 4: After 20 minutes; repeat if needed
W 5: After 30 minutes; repeat if needed
W 6: After 40 minutes; repeat if needed
W 7: After 50 minutes
W 8: Walk for 60 minutes (or duration of
the workout) at a high intensity, without taking
a break.
WeiGht Speed
3 mph 3.5 mph 4 mph 4.5 mph
140 lb 1 hr, 55 min 1 hr, 39 min 1 hr, 15 min 59 min
150 1 hr, 47 min 1 hr, 33 min 1 hr, 11 min 56 min
160 1 hr, 40 min 1 hr, 27 min 1 hr, 6 min 52 min
170 1 hr, 34 min 1 hr, 22 min 1 hr, 2 min 49 min
180 1 hr, 29 min 1 hr, 17 min 59 min 46 min
190 1 hr, 25 min 1 hr, 13 min 56 min 44 min
200 1 hr, 20 min 1 hr, 9 min 53 min 42 min
210 1 hr, 16 min 1 hr, 6 min 51 min 40 min
2201 hr, 13 min 1 hr, 3 min 48 min 38 min
1. BcFirmS deep a
Stand tall, pull
left knee towa
ing shin with h
and swing leg
pointed, as up
forward, arms
abs tight and
slightly bent. Y
and leg should
for 1 count; br
again and repe
then switch le
m i es
behind you ins
3. ebw t BcFirmS deep, Front,
and Side aBS Sit with knees
bent, heels on oor, arms
extended, and torso at about
a 45-degree angle to oor.
Keeping abs tight, rotate torso
to left as you pull left arm back,
tapping elbow to oor. Return
to center. Do 8 to 10 reps;
repeat to right side.
m i es: Dont lean back
as far; rotate torso without tap-
ping elbow to oor.
4. nw/WFirmS Front aBS
extended above hip
head. Lift head, neck
toward knees. As yo
into a wide V. Repea
together as you lift.
m i es: Don
or lower legs as wid
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8/14/2019 8 week plan
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Ys Yu C!
Walk a MarathonThousads of readers, most of them begers, already hae doe tad may
eep comg bac for more! Some hae ee completed oer a doze eets sce
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tm Pv wll be at three eets across the coutry ths fall (see bottom
rght)all of whch offer full ad half maratho optos (26.2 ad 13.1 mles,
respectely). Well be wth you eery step of the way, from pcg the rght trag
seaers to receg your medal at the sh le. Let us help you tur walg to
a lfe- ad body-chagg experece. To regster, lear more, or just get tps ad tra
for a eet of your choce, go to p.cm/am.
> Follow a walg caledar that offers daly tps.
>Map your routes ad calculate your calore bur.
>Chat wth other readers--trag.
>As our walg coach all your burg questos.
>Get expert adce from top docs, dettas, ad traers.
>Meet our metors, who wll eep you motated.
Week Sunday Monday TueSday WedneSday ThurS
1 M: 60 min Xtrain I: 45 min Rest M: 60 m
2 R: 30 min Xtrain I: 45 min Rest M: 60 m
3 R: 30 min Xtrain I: 45 min Rest M: 60 m
4 R: 30 min Xtrain I: 45 min Rest M: 60 m
5 R: 30 min Xtrain I: 45 min Rest M: 60 m
6 R: 30 min Xtrain I: 30 min Rest M: 45 m
7 R: 30 min M: 30 min R: 30 min Rest M: 30 m
Sign UP! 2009 Preventiorace daTe LocaTion
F Fll Mts (bs/xp
Training STarT daTe
ocT. 11 Long Beach, CA May 24/July 19
nov. 22 Philadelphia July 5/Aug. 30
dec. 6 Las Vegas July 19/Sept. 13
hlf Mt T
Week Sunday Monday TueSday WedneSday Thur
1 M: 60 min Xtrain I: 45 min Rest M: 60
2 R: 30 min Xtrain I: 45 min Rest M: 60
3 R: 30 min Xtrain I: 45 min Rest M: 60
4 R: 30 min Xtrain I: 45 min Rest M: 60
5 R: 30 min Xtrain I: 60 min Rest M: 75 m
6 R: 30 min Xtrain I: 60 min Rest M: 75 m
7 R: 30 min Xtrain I: 60 min Rest M: 90
8 R: 30 min Xtrain I: 60 min Rest M: 90
9 R: 30 min Xtrain I: 60 min Rest M: 75 m
10 R: 30 min Xtrain I: 60 min Rest M: 60 11 R: 30 min Xtrain I: 45 min Rest M: 45 m
12 R: 30 min M: 30 min R: 30 min Rest M: 30
Fll Mt T
*Beginner dates are based on the 20-week full and 12-week half marathonExperienced dates are based on the training plans above, which are also a
Yu C D i!
hereS hoWThe followg trag schedules are perfect for expereced walersayoe, for
example, who has just completed the 8-Wee Pla (f f pullu) or has bee
exercsg regularly for 6 wees or more ad ca wal for at least 60 mutes at
a tme. if youre just gettg started, d expaded trag plas for your leel at
p.cm/am.
YoUr keY>Md W (M): Mata a brs pace, as f you eed to get to a appotmet.
>Css-t (X): To preet burout ad jury, do a actty thats dfferet
from walg, such as stregth-trag, yoga, Plates, swmmg, or cyclg. keep
the testy moderate, ad am for about 20 to 30 mutes.
>isy W (i): Shoot for a gorous pace the etre tme, or alterate short
bursts of speed(30 to 60 secods) wth equal terals of brs walg (see
Moderate Wal). As you become more t, crease the legth of the speed bouts
utl you ca mata the faster pace for the durato of the worout. Ths type of
trag wll crease your speed.
>educ W (e): Go at a slghtly slower pace tha a Moderate Wal but faster
tha a Recoery Wal. Dstace, ot speed, s the ey here.
>rcvy W (r): To loose up from the preous days log worout or rest up
before the bg eet, stroll at a easy pace.